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Effective Ways to Help Reduce Body Fat


Many fitness sites and magazines will tell you that it isn’t about how much you weigh, but about your body fat percentage that’s important. For fit people, that should be 21-24% for women and 14-17% for men. Although these are the average levels, so you can set your own goals. There are many ways that you can help to reduce your body fat so that it gets to within this range. Here are some of the most effective ways.

Eat More Protein and Fiber

Your body needs protein to not only help repair muscle but also to burn calories. Although your body can burn protein, it prefers carbohydrates and fats. Because of this, if you eat mainly protein, your body will start to burn your reserves of fat and carbs you already stored. Keep to a diet high in chicken and fish; you can also go for soya, eggs, low-fat milk and beans. Fiber is also good for your body because it absorbs water and fat, and it makes you feel fuller for longer. The best things are whole grains, beans, nuts, and berries.

Check Your Carbohydrate Intake

There have been many schools of thought surrounding carbohydrates. Although they are not good for your weight if eaten in excess, many believe that going carb free is also a bad idea. The newest thoughts are that you should carb cycle if you are looking to lose weight. That involves having a low carb couple of days, then have a high carbohydrate day to keep your metabolism working. It will prevent your body going into shock from lack of carbs, but it will still help you to burn fat.

Exercise Often

While dieting alone can help you to lose weight, it cannot do it alone; you also need to do some form of exercise to help you burn fat. There are a lot of different opinions about what exercise you should do and when. Cardio is good for burning calories, and if you do short bursts of high impact cardio, it will speed up your fat burning. You can also use weights to tone and burn fat around your muscles. Lighter weights with many repetitions are good for toning, heavier weight with fewer reps are good for building muscle.

Take Your Time

Dieting and losing weight can take a while to get you where you want to be. Some people give things a kick start by going to places such as Honolulu Plastic Surgery Center to have liposuction. It can reduce the amount of fat your body is storing and help you get started on your diet. Afterwards, you will need to maintain your diet and exercise regime to continue reducing your fat levels.

The important part of losing body fat and getting fitter is to eat the right things and avoid starving yourself. If you keep a steady pattern of eating healthy and exercise, you will soon start to see your body fat reducing.

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